CrossFit – Mon, Oct 2 Warm-Up Warm-Up 2 ROUNDS 1:00 Bike or Row 20 Hops 10/10 Single Leg Hops 10 Alt. Samson Lunge 10/10 Ankle Stretch on Wall/Rig Into… 2 ROUNDS 30 Single Unders* 10 Cossack Squats 6/6 Knees Over Toe Lunges** 6 Push-Up + Down Dog *2nd Round Perform Fast Single Unders **Push your …
Category Archives: WOD
CrossFit WOD, October 1, 2023
CrossFit – Sun, Oct 1 Warm-Up Warm-Up 1-2 ROUNDS 30 Mtn Climbers 20 Shoulder Taps 10 Scap Pull-Ups 10/10 DB Bent Over Row into… 2 ROUNDS 5 Up-Downs 10 Alt. DB Slides 5/5 SA Ring Row 5 Scap Retracts 5 Kip Swings Workout – Performance 2 ROUNDS FOR TIME (Time) 10 Strict Pull-Ups 100m DB …
CrossFit WOD, September 30, 2023
CrossFit – Sat, Sep 30 Warm-Up Warm-Up AMRAP x 5 MINUTES 100m Run 10 Alt. Box Step-Overs 100m Run 5 Box Jumps w/ Step-Down Into… 1 ROUND 10 Alt. Plate Around the Worlds 10 Plate Presses 10 Plate Front Raises 10 Scap Push-Ups 10 Burpees Strength – All Bench Press (1.) 5-5-5-5*) *Start Light and …
CrossFit WOD, September 29, 2023
CrossFit – Fri, Sep 29 Warm-Up Warm-Up 2 ROUNDS 10 Wrist Rocks (Fingers Pointed Forward) 10 Wrist Rocks (Fingers Pointed Backward) 10 Scap Push-Ups 5 Yoga Push-Ups 5 Hand Release Push-Ups :20 Handstand or Pike Hold Into… 2 ROUNDS 5 Snatch Grip RDL 5 Snatch Grip Deadlift 5 Hang Muscle Snatch 5 BTN Snatch Grip …
CrossFit WOD, September 28, 2023
CrossFit – Thu, Sep 28 Warm-Up Warm-Up EVERY 3:00 x 3 SETS :30 Bike (Increasing Pace each round) 12 Alt. KB Around the Worlds 12 Glute Bridge-Ups 12 Deadbugs Mobility options in the remainder of the 3:00 window… (Weighted) Good Mornings Alt. Cossack Squats Arm Haulers Bird Dogs Partner Workout – All IN TEAMS OF …
CrossFit WOD, September 27, 2023
CrossFit – Wed, Sep 27 Warm-Up Warm-Up EMOM x 10 MINUTES (:45 WORK / :15 REST) MIN 1 – Scap Push-ups / Scap Pull-Ups MIN 2 – Alt. Samson Lunges / Squat Hold MIN 3 – Knee Push-Ups / Push-ups MIN 4 – Single Arm Ring Rows / Ring Rows MIN 5 – Band Pull-Aparts …
CrossFit WOD, September 26, 2023
CrossFit – Tue, Sep 26 Warm-Up Warm-Up 2 ROUNDS 10 Jumping Jack + Toe Touches 5 Jefferson Curls 10 Alt. Elbow Punches 5 Calf + Tib Raises 10 Alt. BW Lunges Into… 2 ROUNDS 20 Single Unders 5 Deadlifts 10 Alt. Front Rack Lunges 5/5 Leg Swings 10/10 Ankle Circles Skill – All EMOM x …
CrossFit WOD, September 25, 2023
CrossFit – Mon, Sep 25 Warm-Up Warm-Up 2:00 Row Into… 2 ROUNDS 10 Banded Pull Aparts 6 Alt. Bottom of Squat Thoracic Rotations 10 Banded W’s 6 Scap Pull-Ups + 6 Kip Swings Into… 2:00 Row Strength – Performance Overhead Squat (3×6*) *Build to a Moderate-Heavy weight and stay at that weight across all sets. …
CrossFit WOD, September 24, 2023
CrossFit – Sun, Sep 24 Warm-Up Warm-Up AMRAP x 5 MINUTES 6 Kang Squats 6 Boot Strap Squats 6 Alt. Groiners 6 Yoga Push-Ups Into… 1 SET 10 Calf Raises 5/5 Side Leg Swings 10 Alt. Box Step-Overs 5 Up-Downs w/ Pause in the Plank Position 100m Run Into… 1 SET 10 Tib Raises 5/5 …
CrossFit WOD, September 23, 2023
CrossFit – Sat, Sep 23 Warm-Up Warm-Up 2 ROUNDS 4 Cal Bike (Legs Only) + 4 Cal Bike (Arms Only) + 4 Cal Bike (Arms + Legs) 6 BB Deadlifts 6 BB Upright Rows 12 Alt. BB Elbow Punches 6 Slow Air Squats + 6 Jumping Air Squats Into… 1-2 ROUNDS (Time Permitting) 10/8 Cal …